Goal:
+ To get rid of fat.
+ Target weight around 60kg ~ 65kg
+ Build strength and lean muscle .sedap sedap dengan badan la..not to bulky.
+ Target to achieve goal in before 1 jan 2009


Diet:
+ Will change my eating habit..no more fastfood, goreng2.
+ Eat 5~6 Time daily with a proper diet plan.


Resistance Training:
+ Work out will update later
+ 3 times a week:
Monday: chest, triceps and abs
Wednesday: back, biceps and calves
Friday: legs, shoulders and abs


HIIT Training:
+ 3 Times a week during non work out day
+ The 'Lose Belly Fat Fast' Interval Routine (8 weeks program)


my current state:

Weight: 83kg


Need advise and help from experience and successful members here

This post has been edited by apengfx-: Jul 29 2010, 08:59 PM

You can do it......
You should do cardio such as jogging or cycle 1st.....
and also control your diet

you mean, for the start, i dont need to work out in gym?

In gym have jogging machines, cycling machines and so on

Whoa, you do need quite a bit of work. =)

Why not check Mark Rippetoe's workout, or a derivation of it -- Stronglift 5x5:
http://www.bodybuilding.com/fun/wotw52.htm
http://forum.bodybuilding.com/showthread.php?t=712752

http://stronglifts.com/stronglifts-5x5-beg...aining-program/

Build some lean muscles and they shall help burn away the fats. After the workout, do some cardio lah: HIIT training (1 minute sprint - 1min slow - 1min sprint - 1 min slow - repeat 10-15 minutes.
Well, that's my n00bie suggestion. Hope it helps kick start your search for your own routine.

Save the cardio for after the weights, its not productive if you do it before

thank you for the advise

thank you for the link.

should i do the cardion (HIIT) after the work out? or i can be done on non work out day,

i'm palning to do work out 3 times a week and do some jog/cycle/swimming 3 times a week also on none work out day.

which is more effective?

thank you guys

No cardio also can, you should control your diet really well. Ease up on the calories. Makes sure the weights are intense. Good Luck!

I would suggest HIIT cardio on a separate workout day.

HIIT cardio can vary, you dont have to stick to a particular timing

I did HIIT Cardio it WAS REALLY EFFECTIVE.

I did about 20 sec sprint then walk for 30 sec then sprint 20 sec and walk for 30secs.

Just sprint to a reasonable timing. and don't sprint like you're in an olmpic dash or something. Just becareful lah. haha.

but for me it was comfortable. How long did it take? 15mins. and I was sweating like no tomorrow


I did HIIT as well as really watch my rice portion...what i eat.. results were good i guess...well for me at least.

thanks for the advise metalfreak.

i will do it on non working day.

going to gym now to enrol..eheheh



This post has been edited by apengfx-: May 29 2008, 06:51 PM

today workout
-----------------

1st time at gym, dont know what to do, the person who incharge of the gym ask me to cycle for 15 minute (this is cardio right?).

then try everything, dont know what the name of the excercise. ..just try and try everything.hehhe

tonight i will try come up with exercise routine and time table for my journey.

penat gak main gym

shanecross, you mean control diet is control eating right?

let me tell you, today i went to the gym in my hometown.
i met my friend before, he's fat before.....about 6 months back.
and today i met him, still fat, no changes at all.

i saw him workout, all he did was cardio in the treadmill, sit ups with that exercise ball, and chit-chatting with awekz

no weights at all....

so you choose

Chow

maybe he not taking care about his food intake ..i think so la

Control diet means control what you eat, when you eat, & how often you eat.

Normally, weight lifting first before cardio lah... don't want to pancit before lifting.

I think you can start with the Rippetoe/Stronglift 5x5 + HIIT for now. Print this programme and ask your trainer what he thinks. Perhaps he can show you how to squat and deadlift with the right form too. Sometimes, personal trainer's prescription (those in nice-nice gyms) tend to be too mild for visible improvements.

okay. I start my routine next week coz this week got to travel to sarawak.

here my plan for monday 2 June 2008 after googling around on what should i do in gym.

Crunches 3x 15 (Set X Reps)

Cable Pushdowns 3 x 12 (Set X Reps)

Overhead Extensions 2 x 12 (Set X Reps)

Dumbbell Bench Press 3 x 12 (Set X Reps)

Incline Bench Press 2 x 12 (Set X Reps)

Decline Bench Press 2 x 12 (Set X Reps)


the question is, what weight (in kg) should i use for the dumble and bench press?

c&c on the routine is very very welcome

This post has been edited by apengfx-: May 30 2008, 12:26 AM

i read article about healty diet for fat loss

i will start follow the tips and what to eat and what to avoid.

do i need to use fat burn pill? i search and read about lipo 6..intresting

Err... this is only 1 part of your whole programme right? 5 of the exercises you listed works the triceps, 3 works the chest.
Besides the bench presses, the rest doesn't sound very fat burning to me . But if you could justify the reasons to do it, then you should go ahead.
Don't be n00bie like me (started with something pretty heavy... baru a short period -- now susah to keep adding weight & form also cacat ). Use something managable/light then keep adding weight the following sessions.

Lipo6? Ask reyzai and see. He's selling them.

Good luck with your workout, m8! Hope you'll see improvements soon.

i try to follow some guide at bodybuilding.com, diffrent part on diff day. so, my work out :

monday: chest, triceps and abs
wednesday: back, biceps and calves
friday: legs, shoulders and abs

what is the recommended weight for me to start, i want to getrid of the fat and build up strength and muscle, not to big muscle....target to have muscle like will smith in I'm Legend

starting weight to lift is different for every individual, gotta do according to what your capable of. Obviously dont use a weight thats so heavy it compromizes your form, start out light then if you can easily lift it with good form, increase the weight As for getting big muscles from the weights, you dont have to worry 'bout that.... takes a long time to get there, just lift way, you shouldnt be worried about that

Thanks JIB-89.. i will start with the most affordable weight that i can lift.

if use 5 kg dumbbell, 10kg burbbell for bench press ok ka? or too light?
hhehe..please advise

Dei...
Each person have different strength lah. I'm not very strong, so I lift lighter (benchpress about 37kg 5x5 is about max for me). My friend is stronger so he started off by bench pressing about 45kg 3x8.

You've got to try it for yourself before you know your own strength. How to determine for you?... what more in an online forum. Eh, why not get the trainers to help you?

I did a similar programme like yours for a short while. I was lagi n00bie than now, and it turned into a mess of exercises ... I try to keep it simple now.

ok ok..will try it at gym to find weight that suite for me.

Today got time to go gym in the afternoon...
so i already try my exercise and try using the weight that i can afford.

this is the weight that i can afford lift for now...

Dumbbell Bench Press 3 x 12 (Set X Reps) = 10kg per dumbbell

Incline Bench Press 2 x 12 (Set X Reps) = Only the burbell iron rod..(Olympic bar)

Decline Bench Press 2 x 12 (Set X Reps) = 20kg

Cable Pushdowns 3 x 12 (Set X Reps) = 30lbs i think

Overhead Extensions 2 x 12 (Set X Reps) = 10kg

Crunches 3x 15 (Set X Reps)


this is what i eat today..

friday 30 may 2008
-------------------
Breakfast
+ 2 whole meal bread
+ 2 glass of water

Morning Snack
+ 2 whole meal bread
+ 2 glass of water

Lunch
+ White rice (nasik separuh)
+ Chicken breast masak rendang (no ikan panggang today at kedai..makan rendang je la )
+ 1 glass of water

Afternoon Snack
+ 4 egg omege 3..white only
+ 2 whole meal bread
+ 1 orange

Dinner
planning to eat...
+ salad and sayur-sayur
+ 2 glass of water


already order whey protein.. maybe monday will arrive.



c&c are welcome

This post has been edited by apengfx-: May 30 2008, 07:36 PM

after done reading about HIIT..so, i decide..

for my HIIT training, will follow the HIIT plan for beginners

The 'Lose Belly Fat Fast' Interval Routine

Hey man you will lose weight fast with HIIT and your clean diet Once you got your whey protein , pump some whey in your breakfast .
Just let the time past and you will notice some changes of your body. Get motivated ya , and keep us updated with your journal .



PS: I hate HIIT

thanks danilo5753,

i already drop by ~0.2 kg..hehhe

already got my whey yesterday.



This post has been edited by apengfx-: Jun 2 2008, 08:31 AM

Monday 2/6/2008 : chest, triceps and abs

Dumbbell Bench Press 3 x 15 (Set X Reps)

Incline Bench Press 2 x 12 (Set X Reps)

Decline Bench Press 2 x 12 (Set X Reps)

Cable Pushdowns 3 x 12 (Set X Reps)

Overhead Extensions 2 x 12 (Set X Reps)

Crunches 3x 15 (Set X Reps)



Diet
------

Breakfast
+ 2 whole meal bread
+ 2 eggs (1 with york, another white only)
+ 1 Scoop whey
+ 2 glass of plain water

Morning Snack
+ 2 whole meal bread
+ 2 telur separuh masak
+ 2 glass of plain water

Lunch
+ White rice (nasik suku)
+ Chicken breast masak merah
+ 2 glass of plain water

Pre-work out
+ 2 scoop whey
+ 1 whole meal bread
+ 1 glass of plain water

Post-work out
+ 2 scoop whey
+ 1 whole meal bread

Dinner
+ 1 whole meal bread
+ 2 glass Plain water

Gotta have a pre-bed time meal or your body will go catabolic preferably slow digesting protein, casein, avoid carbs for prebed time meal for obvious reasons
Dinner could use more protein, why bread?

This post has been edited by JIB-89: Jun 3 2008, 12:00 AM

Thanks JIB-89 for the advise,

i will eat something before i go to bed

dinner i only can eat 1 slice of whole meal because that time i just come back from gym, so i already full will whey..perut kenyang dah.ermmm

Tuesday 3/6/2008 : membakar lemak2 di badan
-----------------------------------------------------------

woke up this morning, have some breakfast, then do my training

HIIT - The 'Lose Belly Fat Fast' Interval Routine Week One Routine.

Diet 03 June 2008 Tuesday
--------------------

Breakfast
+ 1 Capati Sardin
+ 2 eggs (1 with york, another white only)
+ 2 Scoop whey
+ 2 glass of plain water
+ 1 multi vitamin

Morning Snack
+ 2 telur separuh masak
+ 2 glass of plain water

Lunch
+ Sayur sayur goreng
+ Ikan Keli Bakar
+ Ikan Kembung Bakar
+ 2 glass of plain water

Afternoon Snack
+ 2 Slice of Oatmeal bread
+ 2 Glass of plain water
+ 1 Sunkis Oren

Dinner
+ chicken bakar
+ salad
+ 2 scoop whey
+ 2 glass Plain water

didnt manage to reach gym today, got stuck up in traffic jam..everybody Q to take petrol.

aiyo.

6/6/2008 workout : back, biceps and calves
-----------------------------------------------------

Lateral Pulldown 3 x 20

Cable Rows 2 x 20

Hyperextensions 2 x 20

Barbell Curls 3 x 20

Alternate Dumbbell Curls 2 x 20

Seated Calf Raises 3 x 20

Just thought that you might want to give it a try:

Pull ups/chin ups for a super lats+biceps exercise, dips for chest+triceps. =)

that exercise i will try after i build up some strength and my body weight decress..now cannot because dont have the strenght to lift my body



This post has been edited by apengfx-: Jun 9 2008, 09:27 PM

Last Friday workout:
Leg Extension 2x20
Hamstring Curl 2x20
Leg Press 3x20
Shoulder Press 2x15
Side Lateral Raises 3x15
Rear Lateral Raises 3x15
Lying Leg Raises 3x15

today: 9 june 2008

chest, triceps and abs

Dumbbell Bench Press 3 x 15 (Set X Reps)

Incline Bench Press 2 x 12 (Set X Reps)

Decline Bench Press 2 x 12 (Set X Reps)

Cable Pushdowns 3 x 12 (Set X Reps)

Overhead Extensions 2 x 12 (Set X Reps)

Crunches 3x 15 (Set X Reps)

Diet Today:
-------------

Breakfast
+ Oat
+ 2 eggs (1 with york, another white only)
+ 1 Scoop whey
+ 2 glass of plain water

Morning Snack
+ 2 whole meal bread and peanut butter
+ 2 glass of plain water

Lunch
+ 1 slice of beef, cook stim
+ 2 glass of plain water

Pre-work out
+ 2 scoop whey
+ 2 white egg

Post-work out
+ 2 scoop whey

Dinner
+ 1 slice of Chicken,cook Stim
+ 1 tomato
+ Salad and kobis
+ 2 glass Plain water

This post has been edited by apengfx-: Jun 9 2008, 09:28 PM

Taking out most of your carbs eh?
careful with that, you gotta get in more fat to balance it out
I just screwed my immune system last weekend, recovering now

thanks for the advise..

i try to maintain my cals intake base on my resting metabolisma rate around = 1600 Cal a day.

on workout day...its batter to eat some nasik putih or oat and wholemeal bread is enough already?

please advise.


Today Training: HIIT
--------------------------

sprint Phase: 30sec
rest Phase: 60 Sec
6 set.

very painful ..

last week HIIT, sprint: 30sec, rest: 90sec..
this week, decrease of 30 sec in the rest phase for body to recover give my body a big impact and more suffer than before

i have to get my body ready for next week HIIT as the slow phase will be 30sec (more less time for body to recover form the sprint phase)..

painfull but enjoying it...after the HIIT, my body sweet non stop for ~ 30minute..night also sweating

This post has been edited by apengfx-: Jun 10 2008, 10:02 AM

Bro,
remember to cold down after HIIT, relax and stretch to get rid of those lactic acids.

if you're still sweating before you sleep, that might mean your body havent cool down properly.

thanks for the advise


This post has been edited by apengfx-: Jun 11 2008, 06:33 PM

11/6/2008 workout : back, biceps and calves
-----------------------------------------------------

Lateral Pulldown 3 x 15 @ 40lbs

Cable Rows 2 x 15 @ 40lbs

Hyperextensions 2 x 20 @ Body Weight

Barbell Curls 3 x 15 @ 15lbs

Alternate Dumbbell Curls 2 x 15 @ 15lbs per/dumbbell

Seated Calf Raises 3 x 20 @ 30kg



This post has been edited by apengfx-: Jun 13 2008, 05:33 PM

13/6/2008 workout : legs, shoulders and abs
-----------------------------------------------------

Leg Extension 3x15 @ 40lbs

Hamstring Curl 3x15 @ 30lbs

Leg Press 3x15 @ 30kg

Shoulder Press 2x15 @ 10kg

Side Lateral Raises 3x15 @ 10lbs per dumbbell

Rear Lateral Raises 3x15 @ 10lbs per dumbbell

Lying Leg Raises 3x20 @ BW


Diet
-----


Breakfast
+ 4 big spoon of Oatmeal
+ 2 glass of water
+ 1 multivit

Morning Snack
+ Maggi Mee kari
+ 2 glass of water

Lunch
+ White rice (nasik separuh)
+ Sardin
+ Raw Salad
+ 1 glass of water

Pre- Training
+ 2 egg omege 3..white only
+ 1 glass of water
+ 2 scoop of whey

Post- Training
+ 2 Full Egg
+ 1 apple
+ 2 scoop whey

Dinner
+ Salad
+ Carrot
+ Sardin
+ Whole meal bread

Pre-bed time
+ Egg
+ whole meal bread + peanut butter
+ 2 glass of water.

avoid having too much carbs prebedtime, take the bread out and if you can afford it, get casein protein
not much protein in your meals, especially your breakfast cant afford to skip out on protein there

Your routine looks very brief, where/how did u get it?

try the squat and deadlift, they will help you in the long run

Just wanted to give my opinion, many people dont lift with the correct technique and form the first time(or the first few attempts) they lift get someone to evaluate your form and most importantly lift with intensity, if your workout is brief fine but make sure every rep counts avoid lifting with the intensity of a sick old nanny

JIB-89, i follow one program at bodybulding.com.

http://www.bodybuilding.com/fun/krisgethin_guide8.htm

this week will start doing the squat..slow slow first..to buildup some strenght.

this is my resistance and HIIT routine for this week and next week

Monday (Resistance Training) Chest, Triceps & Abs

Incline Flyes 3x15
Flat Dumbbell Press 3x15
Flat Flyes 3x15
Dips 3x15
French Press 3x15
Bench Dips 3x15
Cable Pushdowns 3x15
Crunches 3x20

Cardio 20 minute..cycling at the gym

Tuesday (HIIT)

Sprint phase = 30 sec
Slow phase = 30 sec
Set = 6

Wednesday (Resistance Training) Back, Biceps & Calves

Lat Pulldown 3x15
Reverse Grip Pulldown 3x15
Bent Over Rows 3x15
Hyperextensions 3x15
Barbell Curls 3x15
Alternate Dumbbell Curls 3x15
Reverse Grip Rows 3x15
Standing Calf Raise 3x15

Cardio 20 minute..cycling at the gym

Thursday (HIIT)

Sprint phase = 30 sec
Slow phase = 30 sec
Set = 6

Friday (Resistance Training) Legs, Shoulders & Abs

Leg Extensions 3x15
Squat 3x15
Hack Squat 3x15
Hamstring Curls 3x15
Shoulder Press 3x15
Arnold Press 3x15
Rear Raises 3x15
Hanging Leg Raises 3x15

Cardio 20 minute..cycling at the gym

Saturday (HIIT)

Sprint phase = 30 sec
Slow phase = 30 sec
Set = 6

Sunday

Rest

i ask the trainer in the gym to show me the right way to do before i do the exercise. so that i can do it the right way and avoid unnecessary injury

This post has been edited by apengfx-: Jun 16 2008, 08:52 PM

Monday 16/6/08 Chest, Triceps & Abs

Incline Flyes
1x10 @ 5lbs (warn up)
1x10 @ 10lbs (warn up)
3x15 @ 15lbs

Flat Dumbbell Press
1x10 @ 5lbs (warn up)
1x10 @ 10lbs (warn up)
3x15 @ 15lbs

Flat Flyes
1x10 @ 5lbs (warn up)
1x10 @ 10lbs (warn up)
3x15 @ 15lbs

Dips
FAIL!! Banyak berat badan.. tangan tak larat nak angkat lagi

Bench Dips
2x15 @ Body Weight

Cable Pushdowns
1x10 @ 10lbs (warn up)
1x10 @ 20lbs (warn up)
3x15 @ 30lbs

Crunches
3x20

cardio
20 min cycle

Diet

Breakfast
+ 4 big spoon of Oatmeal
+ 2 glass of water
+ 1 multivit
+ 1 scoop whey protien

Morning Snack
+ 2 slice Whole meal and peaut butter
+ 2 glass of water

Lunch
+ Oatmeal
+ Oren
+ apple
+ Salad
+ 2 glass of water

Pre- Training
+ 3 egg, 2 white only, 1 with york
+ 1 glass of water
+ 2 scoop of whey

Post- Training
+ 3 egg, white only
+ 2 scoop whey

Dinner
+ Salad
+ Tomato
+ cabbage
+ Timun
+ Chicken breast( goreng using nonstick pan, no oil)
+ Betik
+ 2 glass of water


Pre-bed time
+ 1 egg
+ Papaya
+ 2 glass of water.



This post has been edited by apengfx-: Jun 18 2008, 09:17 PM

Wednesday (Resistance Training) Back, Biceps & Calves

Lat Pulldown
1x10 @ 10lbs (warm up)
1x10 @ 20lbs (warm up)
3x15 @ 40lbs

Reverse Grip Pulldown
1x10 @ 10lbs (warm up)
1x10 @ 20lbs (warm up)
3x15 @ 40lbs

Bent Over Rows
1x10 @ barbell bar only (warm up)
1x10 @ 15lbs (warm up)
3x15 @ 20lbs

Hyperextensions
3x15 @ Body Wieght

Barbell Curls
1x10 @ barbell bar only (warm up)
1x10 @ 15lbs (warm up)
3x15 @ 20lbs

Alternate Dumbbell Curls
1x10 @ 5lbs per dumbbell (warm up)
1x10 @ 10lbs per dumbbell (warm up)
3x15 @ 20lbs per dumbbell

Reverse Grip Rows
1x10 @ barbell bar only (warm up)
1x10 @ 15lbs (warm up)
3x15 @ 20lbs

Standing Calf Raise
3x15 @ 30kg

Diet

Breakfast
+ 4 big spoon of Oatmeal
+ 2 glass of water
+ 1 multivit
+ 1 scoop whey protien

Morning Snack
+ Bread and sosej
+ 2 glass of water
+ air soya

Lunch
+ Kacang bendi
+ dada ayam stim
+ Potato
+ kobis
+ 2 glass of water

Pre- Training
+ 2 scoop of whey

Post- Training
+ Roti
+ ayam percik
+ 2 scoop whey

Dinner
+ Salad
+ Tomato
+ white bread
+ 2 glass of water


Pre-bed time
+ 1 egg
+ apple
+ 2 glass of water.

This post has been edited by apengfx-: Jun 18 2008, 10:25 PM

Two weeks into resistance training, HIIT and proper diet.


perut not buncit like before..i can see my toe now

thank you very much to those have give me advise and tips.

i feel more confident with my self now

thank you very much guys..

still long way to go

This post has been edited by apengfx-: Jul 29 2010, 09:01 PM

wow, tummy also mising liao, chest also more TENG(hard) liao!

i see major improvement dude!

Right way to go!

thanks raindrops

tummy not missing la....only kempis a bit than before hehhe

gudluck in your bulking process raindrops

haha, so far my bulking no improvent

but must not give up, so many ppl journal all suceed in improving, I CAN TOO!

yup..dont give up..key to success is consistency..

ohoho..very long time no update..
this is my latest update..with not very consistence training (stop for a while some time)..emm..have to be more discipline..


This post has been edited by apengfx-: Jul 29 2010, 09:01 PM

Grats man,your belly reduced a lot!

What were your measurements then and now?

hehhe..thanks friend..
em..i didnt measure it..hehhe

need suggestion and opinion.

i want to have lean muscle and not to big..ngam2 for my body only..

which style suit me if i want to build lean and rip muscle..
1) use more weight and do 8~12rep perset
or
2) use "sedang2/sedap2" not to light and not to heavy weight and do more reps per set

thanks

Bro,

If u aiming to become lean ala model beach look type of body...I suggest u cut down on ur cardio and Lift big now...

Since u have no experience with free weights yet(i presume), go for sedang2/sedap2 for a month or 2 to get the feel and practice the right form.

A more efficient way to lower bodyfat is MUSCLEMASS ~! Concentrate on that and strength training ~!

#1 I suggest u cut down on ur cardio and Lift big now...
from my understanding ..go for cardio and increase more weight..right?

#2 go for sedang2/sedap2 for a month or 2 to get the feel and practice the right form.
a bit confius with this and advice #1 ..heheh

Concentrate on that and strength training ~!
what mean by "that" = #1 or #2...kindly advice

thanks N0el

you will be surprised on how much those fitness model or even actors can do on their exercise.
i mean, they can bench as much as bodybuilders.
for me, that's not "sedang2" weight. if im free ill link you to Hugh Jackman workout. he's not freaky isnt he

Chow

Wow bro, turun 10kg eh. Congrats! Inspired seh.

I just started my quest in January09, now dah turun from 85kg to 80kg.
Hopefully tak plateau before reaching 70kg. Hehe.

i hit 71kg on january..but then increase to 73kg..hehhe
start my jouney on mei 2008..but not to consistence and discpline.em
need to be more discpline after this



This post has been edited by apengfx-: Mar 13 2009, 10:36 PM

i go trough my old picture..and found this..ehehhe

me before and now

#1 Too much cardio will hinder ur muscle building ability. Cardio sap calories needed for the body to build.

The more muscle mass u have on ur body, the more fat/calories it will burn. So in a long run, it's more beneficial to build more mass than to do cardio. Moreover, cardio will only burn fat mostly during the workout process while muscles = 24/7.

Once u have enough muscle mass, all u need to do is decrease carbs intake and cardio workout is not necessary but optional.

While you have heavier Body weight at the moment, U might be able to carry more than after u have slimmed down. Take advantage of ur current situation now and train for strength. The physique looks will eventually come to u. FOCUS ON STRENGTH ~!

#2 What i'm trying to say is try it with low/moderate weights on free weights before u start doing heavy. There shouldn't be margin for error when u r lifting 80% of ur 1RM, else it might cause serious injury.

#3 That = Muscle mass building ~!!!!

thanks again N0eL for the great advice.

from now, i will focus on strenght

Today routine

Chest, Triceps & Abs
Incline Dumbbell Press 3 x 6~10
Incline Barbell Press 3 x 12~15
Flat Dumbbell Press 3 x 6~10
Flat Barbell Press 3 x 12~15
French Press 3 x 12~15
Close Grip Bench Press 3 x 6~10
Bench Dips 3 x 6~10
Incline Crunches 3 x 20~25

Dude, you're looking better already!
Great job!

aiseyh.. i tought it was fx journal... haha.. doing muscle mass building haa right now? walawey.. nice..

you look happier now

update for my latest result.
sangat tak disiplin bersenam. but ok la.hekhek

starting = 84~85kg(left pic) after one year 2009 = 73kg(right pic)

now sept 2010 = 68kg


need to burn fat more and build lean muscle!

This post has been edited by apengfx-: Sep 21 2010, 02:04 PM

20/9/2010: Chest, Triceps and Abs


Dumbbell Bench Press 3 x 12 (Set X Reps)

Incline Bench Press 2 x 12 (Set X Reps)

Decline Bench Press 2 x 12 (Set X Reps)

Overhead Extensions 2 x 12 (Set X Reps)

Cable Pushdowns 3 x 12 (Set X Reps)

Crunches 3 x 15 (Set X Reps)